Whether it is cold and flu season, you’re feeling a little under the weather, or you’re thinking of taking preventive measures to stay healthy, we are sharing our favorite suggestions to care for your immune system.
Your immune system is your body’s first protection against sickness. The immune system consists of cells, tissues, and organs that collaborate to battle infections instigated by bacteria, viruses, and toxins. Although everyone gets sick periodically, there are things we can do frequently to help keep our immune system healthy.
Many of us realize that what we eat every day impacts our health. From a young age, we’re told to don’t forget about your veggies. But what are examples of the best foods to eat to promote ensure our immune systems remain healthy?
Foods elevated in Vitamin C are great for assisting your body and improving white blood cells, which help challenge infections. Foods high in Vitamin C are oranges, grapefruits, lemons, kiwi, and papaya. However Vitamin C isn’t just found in fruits! Vegetables, such as red bell peppers, broccoli, and spinach, contain Vitamin C.
Vitamin B-6 is a key nutrient that helps with the establishment of new red blood cells. So while Vitamin C helps boost white blood cells, Vitamin B-6 does the same for red blood cells. A good amount of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.
When you’re searching for a delicious, healthy salad, start with a selection of spinach and leafy greens (Vitamin C), add your chosen fruit or vegetable (let’s get some Vitamin C!), and top with a nutritious protein like chicken (Vitamin B-6) and some almonds or seeds for a healthy fat.
And remember to hydrate! The adult human body has 60% water. In order to obtain the best hydration, drink 50 percent of your weight in ounces. For example, if your weight is 160 pounds, you need to consume 80 ounces of water each day.
Move Your Body
Did you comprehend that the lymphatic system, which is the system for eliminating waste and pollutants throughout your body, is the one system that can’t do its job without movement? To aide in your lymphatic system working, you have to move too. When performing an activity, your body circulates white blood cells and antibodies quicker, this can help the cells identify and destroy infections more quickly than if you remain inactive.
Not only is keeping active an important part of a fit body, it’s also key to your mental health! Stress is a key piece to your well-being. Research shows that individuals who go through ongoing stress are more probable to have compromised immune systems, which can bring about more frequent illness. Continual exercise aids in helping to steady stress hormones, such as cortisol, resulting in you happy and healthy!
Not feeling well? It’s okay to need a break! Don’t push yourself to work out if you’re unwell or wounded. Paying attention to your body and providing it the downtime it needs is just as important.
Get Your Zzzs
Now that you’ve mapped out your nutritious food for the next few days and moved your body with some exercise, it’s time to snooze! Sleep is how your body restores homeostasis, also known as chemical balance inside the body. While sleeping, your body is able to regulate your immune system, make healthy cells, and eliminate damaged cells. Sleep is vital to your body’s ability to remain healthy.
Even though sleep guidelines change by person, experts counsel adults reach 7-9 hours of sleep every night. If you have difficulty falling asleep or keeping asleep, try sticking to a sleep schedule – that includes on Saturday and Sunday. Not unlike diet and exercise, a sleep routine is beneficial to having a happy and healthy body.
Eating healthy, nutrient-dense meals, moving your body and exercising, and listening to your body and giving it proper rest are all ways to support and enhance your immune system.